Pastry vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on the differences between pastry and peanut butter

Pastry is higher in selenium and vitamin B1, yet peanut butter is higher in vitamin E, vitamin B3, manganese, phosphorus, magnesium, copper, vitamin B6, and vitamin B5.
Peanut butter covers your daily vitamin E needs 57% more than pastry.
Pastry contains 6 times more selenium than peanut butter. While pastry contains 24.2µg of selenium, peanut butter contains only 4.1µg.
The glycemic index of peanut butter is lower.

Food varieties used in this article are Puff pastry, frozen, ready-to-bake and Peanut butter, smooth style, without salt.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Pastry

Peanut butter

Contains more IronIron	+47.1%
Contains more SeleniumSelenium	+490.2%

Contains more MagnesiumMagnesium	+950%
Contains more CalciumCalcium	+390%
Contains more PotassiumPotassium	+814.8%
Contains more CopperCopper	+270.2%
Contains more ZincZinc	+373.6%
Contains more PhosphorusPhosphorus	+458.3%
Contains less SodiumSodium	-93.2%
Contains more ManganeseManganese	+241.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Pastry

Peanut butter

Contains more Vitamin B1Vitamin B1	+165.3%
Contains more Vitamin B2Vitamin B2	+47.4%
Contains more Vitamin KVitamin K	+5266.7%

Contains more Vitamin EVitamin E	+1585.2%
Contains more Vitamin B3Vitamin B3	+214.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+2000%
Contains more FolateFolate	+11.5%
Contains more CholineCholine	+884.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	0.54mg	9.1mg	57%
Vitamin B3	4.168mg	13.112mg	56%
Polyunsaturated fat	4.894g	12.535g	51%
Manganese	0.488mg	1.665mg	51%
Phosphorus	60mg	335mg	39%
Selenium	24.2µg	4.1µg	37%
Magnesium	16mg	168mg	36%
Copper	0.114mg	0.422mg	34%
Vitamin B6	0.021mg	0.441mg	32%
Protein	7.3g	22.21g	30%
Vitamin B5	0mg	1.137mg	23%
Vitamin B1	0.398mg	0.15mg	21%
Fats	38.1g	51.36g	20%
Zinc	0.53mg	2.51mg	18%
Potassium	61mg	558mg	15%
Fiber	1.5g	5g	14%
Vitamin K	16.1µg	0.3µg	13%
Monounsaturated fat	21.597g	25.941g	11%
Sodium	249mg	17mg	10%
Choline	6.4mg	63mg	10%
Iron	2.56mg	1.74mg	10%
Carbs	45.1g	22.31g	8%
Vitamin B2	0.283mg	0.192mg	7%
Calcium	10mg	49mg	4%
Saturated fat	9.643g	10.325g	3%
Calories	551kcal	598kcal	2%
Folate	78µg	87µg	2%
Starch		3.56g	1%
Net carbs	43.6g	17.31g	N/A
Sugar	0.74g	10.49g	N/A
Trans fat		0.075g	N/A
Tryptophan	0.085mg	0.231mg	0%
Threonine	0.196mg	0.525mg	0%
Isoleucine	0.272mg	0.616mg	0%
Leucine	0.508mg	1.546mg	0%
Lysine	0.142mg	0.681mg	0%
Methionine	0.129mg	0.265mg	0%
Phenylalanine	0.362mg	1.202mg	0%
Valine	0.308mg	0.782mg	0%
Histidine	0.156mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A